CrossFit Factory Square – CrossFit

Olympic Weightlifting

Hi Hang Snatch (5 sets of 1+2 Over Head Squats)

Bar sits in the crease of the hip, focus is for athlete to extend and move around the bar
increase weight for each section,*try to increase weight in each section- example 135x 5×1+2, 145x4x1+1, 165x3x1

Hang Snatch (4 x 1+1 Over Head Squat )

hang is above the knee

Snatch (3 x 1 )

single efforts from the floor

Metcon

Metcon (Time)

4 x 400 M Run w/ 1 minute rest between
Record total time worked with out rest . REST 4 Minutes before begining the second set.

Metcon (Time)

4 x 400 M Run w/ 1 minute rest between